Two 5 by 300s split with a 200m jog between each rep. Then 5 to 8 minutes between the first set
I went 51, 50, 49, 49 48 for the first set. For the second I hit 49, 46, 47, 49, 45. What should be able I run for the mile
I think that is a very good predictor workout, but as another poster mentioned, it's a long break between sets. Clearly you have the strength to keep it rolling. 8 minutes is far too long. Do you think you could have made it to 6 reps at 49, or would that kill you? Either way, I am predicting a little under 4:40
I would be curious if you could do 3x (400, 200 rest, then 200) with 400 jog between sets, at the same paces. That might tell you something about your comfort level at mile pace. 300's don't give you much of a burn for mile pace work.
Two 5 by 300s split with a 200m jog between each rep. Then 5 to 8 minutes between the first set
I went 51, 50, 49, 49 48 for the first set. For the second I hit 49, 46, 47, 49, 45. What should be able I run for the mile
I think that is a very good predictor workout, but as another poster mentioned, it's a long break between sets. Clearly you have the strength to keep it rolling. 8 minutes is far too long. Do you think you could have made it to 6 reps at 49, or would that kill you? Either way, I am predicting a little under 4:40
I would be curious if you could do 3x (400, 200 rest, then 200) with 400 jog between sets, at the same paces. That might tell you something about your comfort level at mile pace. 300's don't give you much of a burn for mile pace work.
I feel I could have kept hitting 49s without any problems. It was past 46 that i got little bit gassed
That's another good data point suggesting that you should be able to break 4:40, especially if you have built a decent base. What's your average weekly mileage?
That definitely helps. I've run in the 4:30s & wouldn't be able to do that workout & haven't run anywhere near your 2:04 for 800. Might be able to take a crack at sub-4:30 this season. Add in some more strength workouts. Don't try to do it all in one race. Try running an even sub-4:40 & then chip away from there.